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Adding Fruit to Your Diet

The U.S. Department of Agriculture Food Guide Pyramid recommends two to four servings of fruit per day for a healthy diet. This seems like a small amount, since one full serving is just a half of a banana or 15 grapes. However, most Americans do not even consume these minimum recommendations, and some of them even say that fruit is not part of their diets.

Here are some tasty and enjoyable ways to include fruit in your diet:

Breakfast. Eat a banana with your cereal and milk. Sliced apples with a touch of cinnamon make an excellent complement to hot cereals such as oatmeal or cream of wheat. Other fruits that go well with hot and cold cereal are strawberries and blueberries. Be sure to wash all fruits and berries before eating.

Lunch. Order a fruit salad or a slice of melon (cantaloupe, watermelon, or honey dew) for dessert. If you find that you are too full after your main course to eat the fruit, have the fruit first. Always refrigerate cut fruit to prevent food-borne illness.

Snacks. Bring an apple or pear to work for a mid-morning snack. At home, put grapes in the freezer overnight and enjoy them cold and crisp the next day. A mix of cut up melons, apples, strawberries, oranges, grapefruits and pears kept in the refrigerator can give you a refreshing break. Wash peaches, nectarines, apricots, bananas, apples, pears, plums, starfish or any other fruits that you like and place them in a bowl on your table to have fruits ready for the times when you feel like snacking.

Dinner. Most of us enjoy hot, savory foods such as potatoes, steak and mixed vegetables at dinner. You probably would not want to eat an apple after these meals. Delicious choices for dessert could be tropical fruits such as papaya, pineapple, and mango. Strawberries, blueberries, raspberries (in combination or by themselves) with a touch of whip cream make for an elegant way to end your dinner.

The next time you feel like having something sweet, reach for fruits. It’s a delicious and nutritious way to enjoy a healthy diet.





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